The hip hinge is a fundamental movement that strengthens your glutes, hamstrings, and lower back while protecting your spine. Here’s how to master it using visual and tactile feedback!
How to Perform the Hip Hinge:
Stand tall with feet hip-width apart, soft knees, and your core engaged.
Hinge at the hips by pushing them straight back while keeping your chest tall and your spine neutral.
Lower your torso until you feel a stretch in your hamstrings, then return to standing by driving your hips forward.
Visual Feedback (Mirror):
Perform the drill in front of a mirror to check your form.
Watch for a flat back, neutral neck, and your hips moving back, not down. Avoid rounding or over-arching your spine.
Tactile Feedback (PVC Pipe):
Place a PVC pipe or dowel along your spine, maintaining 3 points of contact:
Back of your head
Mid-back (between shoulder blades)
Tailbone
Hinge at the hips while keeping the PVC pipe in contact with all three points throughout the motion.
If you lose contact, adjust your form to maintain a neutral spine.
Key Tips:
The movement should start from the hips, not the knees.
Keep your chest open and shoulders back.
Focus on feeling the stretch in your hamstrings as you hinge back.
This drill builds strength for exercises like deadlifts and kettlebell swings. Practice regularly and refine your form! 💪